One Mile Intervals

We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith; if it is serving, then serve; if it is teaching, then teach; if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead, do it diligently; if it is to show mercy, do it cheerfully. (NIV) – Romans 12:6-8

To those who use well what they are given, even more will be given, and they will have an abundance. (NLT) – Matthew 25:29

Whatever gifts God has given you, use them to glorify His name!

5 x 1 mile repeats this morning with a 1 minute rest between sets.  I set some parameters in my watch to ensure I didn’t run too fast or too slow.  I set the watch to beep when running outside of a 6:35 – 7:00 minute pace.  My goal this week was to keep it much more consistent than last week’s repeats.  I succeeded keep all the repeats pretty consistent, but went all out for the last one which told me that the 6:35 was too slow for me.  The next interval workout I will adjust and try and keep them around 6:20 – 6:45.  My goal by end of July is 10 x 1 mile at a 6:20-6:30 pace.  This should ensure that I can run a sub-1:30 half marathon.

Run Details:
Distance: 6.50 miles
Time: 49:03
Avg Pace: 7:33
Interval times: 6:38.3, 6:36.6, 6:35.7, 6:35.2, 6:06.6
Avg HR: 160
Max HR: 190

My pool workout today I did an endurance swim of 1600 meters.  I tried to start slow and gradually get faster.  I took a split at 800 meters to compare my times.  My second 800 was 17 seconds faster than the first 800.  Overall a great workout!

Swim Details:
Distance: 1600 meters
Time: 29:17    
Avg Pace 50m: 54.9 seconds

Happy Training Everyone!